Table of Contents
Introduction 11
Chapter 1 Managing and Reversing Pre-Diabetes 13
What Is Pre-Diabetes? 14
Your Action Plan for Pre-Diabetes 15
Balance and Moderation Are Key 19
About Fiber and Whole Grains 22
Learn How to Read Food Labels 24
Grocery Lists and Your Kitchen Makeover 25
Recipe Adjustments for Your New Cooking Style 27
Chapter 2 Breakfast and Brunch 29
Peanut Chip Breakfast Cookie Dough 30
Berry Vanilla Protein-Packed Cereal Bowl 31
Protein-Packed Oatmeal 32
Apple Pie Breakfast Tacos 33
Quinoa Berry Bowl 34
Blackberry Ricotta Breakfast Sorghum 36
Strawberry Vanilla Protein French Toast 37
Pumpkin Pie Smoothie 38
Cranberry Orange Protein Baked Oatmeal 39
Wild Blueberry Peanutty Protein Smoothie 41
Tomato and Feta Omelet 42
Cheesy Flax Muffins 43
Peanut Butter Banana Chia Pudding 44
Blueberry Protein Pancakes 45
Pumpkin Chip Protein Mug Cake 46
Banana Flax Muffin in a Mug 47
Avocado Toast with Turkey Bacon and Tomatoes 48
Peanut Butter Banana Protein Baked Oatmeal 50
Fruity Egg Wraps 51
Smoked Salmon Wrap 52
Chocolate-Pomegranate Overnight Oats 53
Asparagus and Artichoke Omelet Cups 54
High-Fiber Cereal-Crusted French Toast 55
Berry Fruit Tart 57
Tomato and Basil Egg Cups 58
Chocolate-Strawberry Protein Flatbread 59
Oat Crepes 60
Lemon Tofu Crème 61
Zucchini Home Fries 62
Scrambled Tofu with Mushrooms, Peppers, and Tomatoes 63
Cranberry Compote over Whole-Grain Waffles 64
Asparagus, Swiss, and Ricotta Frittata 66
Carrot Cake Overnight Oats 67
Blueberry Chia Jam 68
Chapter 3 Appetizers and Dips 69
Easy Onion Dip 70
Cilantro Peanut Pesto 70
Fresh Baja Guacamole 71
Artichoke Spread 72
Garlic and Feta Cheese Spread 73
Buffalo Chicken Flatbread 75
Cucumber Slices with Smoked Salmon Cream 76
Spicy Southwest Sardine Bites 77
Avocado, Black Bean, and Tomato Salad 78
Cheesy Dried Plum Flatbread 79
Baked Coconut Shrimp 80
Three-Bean Avocado Salad with Lime Dressing 82
Black Bean Dip 83
Portobello Mexican Pizzas 85
Savory Stuffed Mushrooms 86
Zucchini Sticks 87
Mexican-Style Cucumber Boats 88
Walnut Pesto Sauce 89
Buffalo Shrimp Dip 90
Garlic Lovers Hummus 91
Antipasto Salad 92
Chapter 4 Meat and Poultry 93
Soy and Ginger Flank Steak 94
Chipotle Chicken Wrap 95
Tandoori-Style Chicken 96
Chicken Lo Mein 97
Chicken Piccata 98
Chicken Cacciatore 100
Easy Turkey Bolognese 101
Seared Sirloin Steaks with Garlicky Greens 103
Turkey Meatloaf Muffins 104
Southwest Black Bean Burgers 105
London Broil with Grilled Vegetables 106
Chicken Breasts in Balsamic Vinegar Sauce 107
Ginger and Garlic Pork Stir-Fry 108
One-Pot Herbed Chicken and Brown Rice 110
Hoisin Chicken Lettuce Wraps 111
Tropical Chicken Salad Wrap Sandwiches 113
Grilled Lamb Chops with Garlic, Rosemary, and Thyme 114
Pesto Spaghetti Squash with Chicken, Tomatoes, and Feta 115
Oven-Baked Chicken Tenders 116
Chapter 5 Fish and Seafood 117
Garlic Shrimp with Bok Choy 118
Shrimp Tacos with Creamy Slaw 119
Mediterranean Salmon Salad with Artichokes, White Beans, and Lemon Dressing 120
A-Taste-of-Italy Baked Fish 121
Mussels Fra Diavolo 122
Baked Tuna Cakes 124
Pistachio-Crusted Salmon 125
Cajun Catfish 126
Roasted Salmon with Lemon, Mustard, and Dill 127
Grilled Tilapia with Peach-Mango Salsa 129
Shrimp Creole 130
Honey Dijon Tuna Salad 131
Baked Bread Crumb-Crusted Fish with Lemon 132
Spicy Garlic Shrimp 133
Grilled Chili-Lime Shrimp 134
Balsamic Tuna Grain Salad 136
Chapter 6 Vegetarian Mains and Sides 137
Vegan Lentil Sloppy Joes 138
Tofu Panko Parmesan 139
Caramelized Onions 140
Sautéed Spinach and Garlic 141
Tricolor Pepper Potato Salad 143
Broccoli Rabe with Pine Nuts 144
Cranberry Orange Ginger Relish 145
Cauliflower Latkes 146
Zucchini au Gratin Cups 147
Brussels Sprouts Hash with Caramelized Shallots 148
Roasted Garlic Mashed Potatoes 149
Parmesan-Roasted Campari Tomatoes 150
Spaghetti Squash Hash 152
Roasted Cabbage Steaks 153
Tofu Pesto Shirataki 154
Healthy Onion Rings 155
Cauliflower and Mushroom Taco Filling 156
Peppery Swiss Chard 157
Black Bean Burgers 159
Baked Falafel 160
Mashed Cauliflower 161
Zucchini Cakes 162
Egg Salad Sandwiches with Radish and Cilantro 163
Peanut Butter and Banana "Sushi" 164
Vegan Meat Sauce over Chickpea Pasta 165
Vegetable Tortilla Pizza 166
Diner-Style Home Fries 167
Spicy Chickpea Tacos with Arugula 168
Chapter 7 Soups and Stews 169
Spicy Butternut Squash and Pear Soup 170
Spicy Cauliflower and Mushroom Soup 171
Tuscan Pasta Fagioli 172
Classic Chicken Noodle Soup 173
Chicken Soup with Jalapeño and Lime 174
Garden Tomato Soup 175
Easy Wonton Soup 176
Tofu Soup 178
White Bean and Collard Green Soup 179
Vegetable and Bean Chili Soup 180
Winter White Turkey Chili 181
Manhattan-Style Seafood Stew 182
Quick Minestrone Soup 183
Quick Turkey Taco Soup 185
Low-Cal Garden Soup 186
Chapter 8 Pasta, Rice, and Grains 187
Pesto Shrimp and Vegetables over Linguine 188
Fresh Tomato and Clam Sauce with Whole-Grain Linguine 189
Balsamic Farro with Peppers, Walnuts, and Goat Cheese 190
Herbed Quinoa with Sun-Dried Tomatoes 192
Tomatoes Stuffed with Quinoa Salad 193
Whole-Grain Penne with Lemony Roasted Asparagus 195
Sweet Sorghum Salad with Apples, Pine Nuts, and Raisins 196
Pasta and Sardines with Lemon Pesto 197
Wild Rice Salad with Black Beans, Mango, and Lime 198
Tuna Pasta Salad with Broccoli and Sun-Dried Tomatoes 199
Spicy Thai Peanut Noodles 200
Sesame Shrimp and Asparagus 202
Whole-Wheat Couscous Salad with Citrus and Cilantro 203
Tabouleh Salad 205
Quick and Light Baked Eggplant Parmesan Pasta 206
Chapter 9 Salads, Dressings, and Salsas 207
Beet, Orange, and Goat Cheese Salad with Citrus Vinaigrette 208
Citrus Vinaigrette 209
Bleu Cheese Dressing 209
Spinach Salad with Warm Citrus Vinaigrette 210
Creamy Feta Vinaigrette 211
Fresh Peach-Mango Salsa 211
Peach, Corn, and Black Bean Salsa 212
Greek Yogurt Balsamic Vinaigrette 214
Power Salad 214
Turkey-Avocado BLT Salad 215
Pumpkin Vinaigrette 215
Israeli Salad 216
Sorghum Chicken and Vegetable Lettuce Wraps 217
Cucumbers with Minted Yogurt 217
Spinach Salad with Pomegranate and Walnuts 219
Dijon Vinaigrette 220
Pomegranate Balsamic Vinaigrette 220
Vegan Caesar Salad Dressing 221
Spicy Lime, Cilantro, and Garlic Marinade 221
Simple Autumn Salad 222
Arugula with Pears and Red Wine Vinaigrette 223
Sesame Ginger Vinaigrette 223
Deconstructed Spicy California Roll Salad 224
Strawberry Salsa 225
Homemade High-Fiber Bread Crumbs 226
Chapter 10 Snacks and Desserts 227
Pumpkin Chip Energy Bites 228
Cranberry Banana Whole-Grain Muffins 229
Sugar-Free Chocolate Chip Zucchini Bread Squares 230
Skinny Banana Bread Squares 231
Sugar-Free Black Bean Avocado Brownie Bites 232
Roasted Pears with Dried Plums and Pistachios 233
Chocolate Mousse-Stuffed Strawberries 235
Chocolate-Dipped Fruit 236
Chocolate Haystacks 237
Cranberry Pistachio Granola Bar Squares 238
Chocolate Chip Cookie Dough Dip 240
Chocolate Doughnuts with Vanilla Glaze 241
Roasted Everything Chickpeas 242
Apple Raisin Matzo Kugel 243
Whole-Wheat Strawberry Corn Muffins 244
Perfect Corn Bread 245
Baked Cinnamon Doughnuts 247
Sweet and Spicy Roasted Almonds 248
Frozen Yogurt Bark 249
Homemade Banana "Nice" Cream 249
Pumpkin Chocolate Chip Muffins 250
Amaretto Roasted Peaches 251
Deconstructed Chocolate-Dipped Apple 252
Peanut Butter Blueberry Snack Squares 253
Fig, Ricotta, and Almond Dessert Pizza 254
Oven-Roasted Summer Fruit 256
Brownie Batter Hummus Dio 256
Appendix A Salt-Free Spice Mixes 257
Appendix B Grocery Shopping Pro Tips 259
Appendix C Your 10-Week Plan to Kick Pre-Diabetes 263
Standard US/Metric Measurement Conversions 267
Index 268
